Getting fit does not require a gym membership

This is a writing sample from Scripted writer Linda Banks

How you can get a trim and slim body even if you have a desk job!

Too many people mistakenly believe you must get a gym membership to a gym that has fancy equipment, all kinds of classes and personal trainers in order to get in shape. You couldn't be more wrong! The reality is that you can get in shape where you are with the resources you probably already have close to you. It takes a little imagination and some dedication, but the end result is well worth the effort.

If you're new to exercising, you will want to start slowly and to make sure that you are keep yourself stretched well. Although you do want to have a stretch goal so that you are working your cardiovascular system and building muscles, you don't want to do anything that will truly hurt you.

Go outside. The best way to stay healthy is to walk. You don't need to run. You don't need to hike. You don't need anything more than comfortable shoes. In fact, if you do nothing else, adding in 30 minutes of walking per day helps you more than any other type of exercise. If it's too bad to walk outside, head to the mall. You should also check out your community center or the local schools as many offer programs such as "hall walking" during the winter. If you're in a pinch, walk around work on your lunch hour.

Work out at home** :** When you're home, you can easily add in exercises. The best way is to make a rule that you should never just sit and watch TV. Add in some stretches, situps, pushups, squats, lunges and planks while you are taking in your favorite show. If you're a little more advanced, find some yoga or Pilates moves that you can start working on. Many of these moves take some time to master, so not only can you keep up with the plot on TV, you can meet exercise goals.

Work out at your desk. Many people think sitting at a desk means you can't work out at all! This is so wrong. The key point is to make sure you are using body resistance to help work out your muscles. You can do some or all of the following:

  1. Leg Raises. Sit at your desk with good posture. Straighten out one leg and tighten the leg muscles. Pulse up three times. Lower the leg and switch to the other.

  2. Butt and Belly Squeeze. Squeeze your bottom muscles for a count of five. Relax. Then squeeze the core belly muscles (abdomen and back) for a count of five. Start over.

  3. Chair Swivel. Pull your legs off the ground and, using only the twisting motion of your stomach muscles, first swivel your chair to the right and then to the left.

  4. Belly Lift. Sit at your desk with good posture. Place your hands on the seat. Push yourself up so that your arms are holding your weight. Slowly left your legs off the floor and tense your core muscles. Hold for a count of five before slowly lowering yourself back onto the chair.

Written by:

Linda Banks
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As a nationally ranked female powerlifter, I write mostly about health and wellness topics. My specialties include natural wellness, nutrition, strength training, better health after 40, and female wellness.
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